A 3-Day Flu Recovery Meal Plan from an RD

Ugh, it’s that time of year again: flu season. If you’re down with the dreaded body aches, chills, coughing, and throat pain that mark influenza, you might feel like you’d do anything to get relief. While there’s (sadly) no quick fix for bouncing back from a bout of flu, the foods you eat may make a meaningful difference to your recovery.

In fact, certain nutrients have been linked with improved immune health. Zinc, selenium, iron, vitamin D, vitamin C, iron, and protein are all critical for the growth and function of immune cells. Getting more of these into your system while you’re sick could pave the way for feeling better.

Then again, in your flu-ish haze, you might struggle to come up with meals that incorporate the right mix of nutrients. Don’t worry — we’ve got you covered. Below, we’re sharing immune-boosting foods to choose, plus a three-day flu recovery meal plan from registered dietitian, sports nutrition consultant, and author of The Sports Nutrition Playbook Amy Goodson, MS, RD, CSSD, LD.

Foods to include for flu recovery

Several foods stand out for their immune-enhancing nutrient profile. As you nibble your way back to health, try including any of the following.

Beef

“Beef is a top source of zinc, which plays a key role in immune function,” says Goodson. “Just 3 ounces of beef provides 39% of the recommended daily value of zinc. Beef is also a high-quality protein source that can help boost immunity.”

Fatty fish

Fatty fish like tuna, salmon, herring, and mackerel are well known for their high content of omega-3 fatty acids. Research shows that these good-for-you fats may play a role in halting the progression of viral illness.

Yogurt

Since yogurt is rich in protein and probiotics, it’s a smart choice for the immune system. Some studies have found that probiotic-fortified yogurts could reduce inflammation — a key factor in beating viral illness.

Berries

Besides their ample vitamin C, berries like blueberries, strawberries, raspberries, and blackberries also harbor plenty of fiber. Fiber provides “food” for healthy gut bacteria that help regulate the immune system.

Broccoli

When you’re laid low with the flu, cruciferous veggies earn a place on your plate. “Broccoli includes beta-carotene, a powerful antioxidant known to help decrease inflammation and increase immune function,” Goodson says.

Brazil nuts

Selenium, a mineral that may enhance immune function, is mostly found in animal foods — but Brazil nuts are a plant-based exception. They’re one of the best food sources of selenium around, providing nearly 1,000% of the recommended daily allowance (RDA).

Bell peppers

Crunchy and colorful, peppers are an excellent sick-day staple. “Bell peppers are rich in vitamin C and can help stimulate white blood cell activity to strengthen immune defense,” Goodson says.

A 3-day flu recovery meal plan

Day 1

If you’re early in the progression of your illness, you might not feel like eating much. Pick and choose whatever sounds appealing from this day’s plan.

• Breakfast: Beef and veggie breakfast skillet with lean ground beef, spinach, bell peppers, sweet potatoes, and two eggs
• Snack: Greek yogurt topped with kiwi, blueberries, and a sprinkle of sunflower seeds
• Lunch: Grilled salmon with quinoa, roasted Brussels sprouts, and a side of orange slices
• Snack: Brazil nuts and an apple
• Dinner: Spring mix salad with avocado, roasted red bell peppers, sweet potato, chickpeas, feta cheese, roasted almonds, topped with pan-fried eggs

Day 2

Operation Flu Recovery continues on day two with plenty of high-protein, high-antioxidant foods.

• Breakfast: Smoothie made with spinach, frozen mango, Greek yogurt, orange juice, and a handful of walnuts
• Snack: Hard-boiled eggs and carrot sticks with hummus
• Lunch: Beef taco salad with lean ground beef, black beans, mixed greens, tomatoes, avocado, shredded cheese, and a lime vinaigrette
• Snack: Cottage cheese with pineapple and a sprinkle of chia seeds
• Dinner: Baked trout with quinoa, roasted asparagus, and a side of mixed greens topped with strawberries and almonds

Day 3

With any luck, you might be feeling like you’ve turned the corner by day three of the flu. If your appetite is coming back, dig into any of these meals and snacks.

• Breakfast: Oatmeal topped with pumpkin seeds, sliced bananas, and a drizzle of honey paired with a glass of cow’s milk
• Snack: Smoothie with Greek yogurt, frozen berries, spinach, and a splash of milk
• Lunch: Grilled turkey and avocado sandwich on whole-grain bread with a side of red pepper slices and a clementine
• Snack: String cheese, a pear, and pistachios
• Dinner: Beef and vegetable stir-fry with lean steak strips, broccoli, carrots, snap peas, and multi-grain rice, served with a side of roasted butternut squash

Takeaway

Though there may be no “secret sauce” to getting over the flu, the immune system thrives on foods high in nutrients like antioxidants, protein, zinc, selenium, omega-3 fats, and vitamin D. As your energy levels allow, try making nutrient-rich meals and snacks like the ones above.